fitness – Page 5

Yoga Workshop Fridays: Downdog Split

September 9, 2016 by Alicia Leave a Comment

Hey there! Today is Friday and that means Yoga Workshop Fridays!! Don’t know what I am talking about, check out this post.

This series will be each Friday explaining how to do a particular pose leading up to a peak pose on the last Friday of the month. Throughout this series, I ask that you listen to your body to prevent injury and warm up for a pose when needed.

Disclaimer: Though I am a certified yoga instructor, please consult your doctor before you begin practice and note that everyone’s practice may look a bit different as you align the pose to your body.

Today’s pose is downdog split or 3 legged dog or in Sanskrit, Eka Pada Adho Mukha Svanasana. Eka Pada means “one foot” so it translates to one foot downward facing dog. But enough of a language lesson and time to move onto this pose. This pose is a great transition point in a vinyasa flow. In a simple sun salutation, you would go from downdog to lunge, but I like to throw in a downdog split in the middle. Not only do you get the benefit of stretching through the backs of your legs, but it also allows you to shift more smoothly into a lunge when you step through. Basically you have to use your core a bit and lift your belly up and in, to make room for your foot to step forward. This can be hard for a beginner, but I promise, you will get better with practice.

Now I will describe downdog split below and also go into a hip opener, which is optional, and a bonus of downdog crunches, because you know you still want to work those abs even though summer is over, right?! OK maybe that is just me, but really it’s a fun variation on crunches. So let’s get to it.

How to do the pose:

For downdog split, simply begin in downward facing dog. On an inhale, lift your right leg up and back, keeping your hips LEVEL. If you start lifting your right leg and noticing that your right hip is lifting too, it’s time to lower the leg a bit until those hips are in line. Remember this is your practice and you are aligning the pose to YOUR body. Flex the toes down towards the ground. Make sure those fingers are spread wide and you are evenly pressing into both hands just like regular downdog.

After holding here for a couple breaths, you have the option to open the hip. This means bending the knee of the right (lifted) leg and moving the foot towards the left (opposite) butt cheek. Try to keep your shoulders square and continue to press evenly through both hands. As you breathe here, lift the belly button up and in, really engaging the core. After a few breaths, re-square the hips bringing the lifted leg back to center and straight. Exhale as you lower the leg down to the mat and now you are ready for the second side.

Make sure if you open the hip on one side, that you do the same on the other side.

Bonus: Downdog Crunches

A little bonus for some extra core work, downdog crunches!! From downdog split with square hips, inhale, then as you exhale bend the knee of the lifted leg and roll forward, as if you were coming to plank pose, and bring your knee to the opposite elbow. Inhale, as you push back and extend the leg back to downdog split, exhale roll halfway forward bringing knee to nose. Inhale extend the leg back and exhale bring the knee forward to the same elbow (ie right knee to right elbow), inhale press back to downdog split, extend the leg straight.

Now you can practice this with those 3 touches as one rep or you can just do knee to nose crunches.

I show the first two crunch variations below with knee to opposite elbow and knee to nose. After a few reps, not only will your core be feeling it, but your arms get a great workout holding you up. Again whatever you do on one side, repeat with the second leg and most importantly HAVE FUN.

Benefits:

Stretches the hamstrings and hip flexors
Works on your balance
Strengthens the arms
Strengthens the core with crunches!!
Mid inversion that helps to quiet the mind

Share your pose on Instagram, tagging @bridgesthroughlife and hashtags #bridgesthroughlife #yogaworkshopFridays

I hope you enjoy this series. If you have any suggestions for what poses you would like me to break down, I would love to hear from you. Leave a comment or send me an email [email protected]

Yoga Workshop Fridays: Bird Dog Pose

September 2, 2016 by Alicia Leave a Comment

Welcome to Yoga Workshop Fridays. Don’t know what I am talking about, check out this post.

It’s the first Friday of September and we are getting started with a great warm up pose that I use a lot in my yoga classes. Sometimes this pose is referred to as cat cow balance pose, but it is also called bird dog pose. I am not sure if there is a sanskrit name for the pose so if you know one, please share it with me. Bird dog pose is a great pose to test your balance and also get a great core workout.

How to do the pose:

Begin on your hands and knees, wrists under the shoulders and knees under the hips. Keep your gaze focused just past the hands or maybe on the top of the mat so that your neck remains neutral. On an inhale, lift your right arm forward. Keep the thumb pointing towards the sky. Keep the hand in line with the shoulder. When you feel steady here, inhale to extend the left leg behind you. Flex the toes so that they point down towards your mat. Keep the knee in line with your hips. Make sure you are not sinking into your back as you hold here. Keep the abdomen engaged, pulling the belly button up and in.

I always loved the way one of my favorite yoga teachers taught this pose. As we held here, he would say “imagine you are balancing your favorite Starbucks drink on your back and you don’t want to spill it.”

Once you feel steady here, take a breath in and then as you exhale, bring elbow to knee underneath your belly for a crunch. Inhale to extend the arm and leg long again. Exhale, elbow to knee. Repeat this for 5-10 reps. Once you have completed your reps, exhale to release the arm and leg and return to starting position on all 4s. Go to the second side, inhaling the left arm forward and then on your next inhale extending the right leg behind you. Make sure to do the same number of reps on each side to stay balanced.

Benefits:

Great for warming up the body
Builds core strength
Helps balance
Maintains strength in lumbar spine

Share your pose on Instagram, tagging @bridgesthroughlife and hashtags #bridgesthroughlife #yogaworkshopFridays

I hope you enjoy this series. If you have any suggestions for what poses you would like me to break down, I would love to hear from you. Leave a comment or send me an email [email protected]

Yoga Workshop Fridays: Crow Pose

August 26, 2016 by Alicia Leave a Comment

Welcome to yoga workshop Fridays! Don’t know what I am talking about, check out this post.

Hey it’s the last Friday of the month, which I am kind of sad about, but at the same time I am really excited about sharing this pose with you. Crow pose (Bakasana) is one of my favorite arm balances. I will admit it was a love/hate relationship for a while. When I started doing yoga more regularly in 2012, every time crow would come up in class, I would hate it. I could never get it. Then in 2014 I made it my goal to get it as I felt so close.

After I lost my job in 2014, I started doing Instagram yoga challenges and when crow came up again, I continued to practice it a little bit each day. It took me a month or so before I could finally hold it for a full breath. Note that I was already really close, but it does go to show that practice helps you get there and I am still working on it as I really want to get to straight arms for crane pose, someday. My beginner tips I share below are what helped me, so please read even if you have felt discouraged with crow in the past.

Caution: if you have had recent wrist injuries or shoulder injuries, you should not practice this pose. As always consult with your doctor if you are unsure.

How to do the pose:

Beginner Recommendations:

If you are a beginning to doing crow pose, I suggest having a block or a thick book (you know those textbooks from college you are looking for uses for) to stand on. The block/book helps to bring your hips up and make it easier to get your knees into your armpits as I will walk you through below.

Bend your knees coming down to a squat. Place your feet together on the block, thighs apart, and lift the heels up so you are perched on the block/book on your toes. Place your hands on your mat in front of you, fingers spread wide and practice clawing the mat, really scrunch your fingertips in and get a feeling for that. You want to be pressing into all 10 fingers as you hold yourself up in the pose.

Then lift your hips up and bring your knees into your armpits, you can bend your elbows a bit here as your arms will form a shelf for your legs. Begin to practice leaning forward a bit, putting your weight into your hands. It can be scary at first and if you are afraid of face planting, you can place a pillow in front of your hands. Keep your gaze in between your hands or slightly forward of the hands. This is important to help you balance. Slowly practice lifting one foot at a time to start and then work on trying to lift both feet off the block. Keep your spine rounded. Really work on engaging the core muscles by drawing the belly in and firmly pressing into the mat with all 10 fingertips.

More Advanced:

You can start from malasana or from a forward fold. From malasana, bring your feet together, keeping the thighs apart. From forward fold, bend your knees and come down to squat position. Place your hands firmly on the mat in front of you. Begin to bring your knees by your armpits, you can lift the heels to come to the ball of your foot if that helps. More advanced, you can bring your knees next to your armpits, so that your arms are inside your knees just like in malasana. This will help you for working on straight arms.

Once you have your knees in place, lift the hips and lean forward, shifting the weight into your hands so that your feet float up. Keep the toes together and pointed and engage your core as you hold for a couple breaths. Keep your gaze just past your hands on the mat.

As I mentioned above, you can work to straight arms if you have your knees to the sides of your armpits. You will want to draw the belly in, press into the hands evenly and begin to work on straightening the elbows coming to crane pose.

Benefits:

Strengthens upper arms
Improves balance
Strengthens the core and pelvic floor
Builds Confidence

Share your pose on Instagram, tagging @bridgesthroughlife and hashtags #bridgesthroughlife #yogaworkshopFridays

I hope you enjoy this series. If you have any suggestions for what poses you would like me to break down, I would love to hear from you. Leave a comment or send me an email [email protected]

Yoga Workshop Fridays: Malasana

August 19, 2016 by Alicia Leave a Comment

Welcome to Yoga Workshop Fridays. Don’t know what I am talking about, check out this post.

Hey there!! Do you see a pattern with this month’s poses yet? Today’s pose is another great hip opener, malasana. The English translation for this pose is Garland pose. It is also referred to as Yogi Squat. I find this pose to either be a love or hate for people and it really depends on the flexibility of your hips, thighs and pelvis area. This is a great pose to practice if you work at a desk all day as it helps to strengthen the low back where we might slouch in our chairs all day and also helps tone the core for a better posture. This is also a great pose to do if you are looking for prenatal yoga to practice (please consult your doctor first though).

Also, please use caution, if you have bad knees, I do not suggest this pose.

Below I will also give a suggestion for props to use to help make the pose align with your body.

How to do the pose:

Begin in a standing position with feet shoulder distance (or a little wider) apart, toes pointing out to the corners of your mat. Bring your hands together at heart center. Take a breath in and as you exhale, bend the knees, send your butt back and bring the weight into your heels. Squat down so that your elbows are between your knees then inhale to lengthen through the spine. Press the knees into the elbows and elbows into the knees and firm your pelvic floor.

Using Props with Malasana:

I love using props to aid in my yoga practice. Props can help you safely do a pose more deeply and aid with more support.

If you have difficulty squatting low to the ground, you can use a block or even two to sit on.

You could also roll up a blanket and place it underneath your heels.

Benefits:

Stretches inner thighs and lower back
stimulates digestive organs
Opens your hips
Strengthens your ankles
Great for prenatal yoga practice

Share your pose on Instagram, tagging @bridgesthroughlife and hashtags #bridgesthroughlife #yogaworkshopFridays

I hope you enjoy this series. If you have any suggestions for what poses you would like me to break down, I would love to hear from you. Leave a comment or send me an email [email protected].

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